Set-up:
Kneel on the carriage in a modified plank position (knees down, hips forward).
Place hands on the footbar, wrists under shoulders.
Keep the spine long.
Movement:
Inhale, bend the elbows to lower the chest toward the bar.
Exhale, press through the arms to straighten the elbows and return to plank.
Keep the elbows close to the torso and the body in one line throughout.
Hold:
Freeze at halfway down and hold for endurance.
Pulses:
Find your low range pulses.
1R
3rd, 2nd
Inhale lower, exhale rise.
Muscles Worked:
Pectorals – pressing and chest stabilisation.
Triceps – elbow extension during push-up.
Deltoids – shoulder stabilisation.
Core: Abs & Obliques – maintain trunk alignment and support spine
Gluteals – stabilise hips and lower body.
Ball:
Place between thighs when kneeling for adductor engagement.
Regression:
Reduce ROM for more control.
Progression:
Springs: Reduce spring tension to create more instability.
Hold at Bottom:
Pause at the lowest point of the press for a few seconds before pushing back up.
Shoulder Tap:
At the top of the press, lift one hand to tap opposite shoulder and alternate.